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Bocado – GLP-1 · Free guide

Thanksgiving and Christmas on a GLP-1: what to eat when you’re barely hungry

Thanksgiving, Christmas, and New Year’s bring together what tends to sit worst on these medications: long meals, rich food, and people telling you to have more. A few simple rules let you enjoy the table without feeling awful.

Before the meal

Don’t show up on an empty stomach: in the afternoon, have something small with protein, like Greek yogurt or skyr. Nutrition guidance for GLP-1 therapy calls for small meals at regular times and avoiding long stretches without eating.

Sip water through the afternoon. On these medications it’s easy to fall short.

At the table

  • Use a salad plate: a small portion is what your stomach handles best.
  • Start with the protein: turkey breast, shrimp cocktail, ham, deviled eggs, or baked fish.
  • Eat slowly and stop as soon as you feel full, even if there’s food left.
  • With a big spread, pick one or two dishes and just taste the rest.

What tends to sit worst

  • Fried food, gravy, creamy casseroles, and very fatty meats.
  • Big portions: vomiting is more likely after large meals.
  • Alcohol: keep it to a minimum, since it can make nausea and reflux worse.
  • Carbonated drinks, which can add to bloating.

Dessert

Pie or cookies: a small slice at the end sits better than grazing all evening.

When people insist

“It’s delicious, but I’m full. Can I take some home for tomorrow?” A to-go container ends a lot of arguments.

The next day

Go back to small, gentle portions and sip fluids. If you feel nauseous, these recipes are made for those days:

For nausea days

Chilled Cucumber-Yogurt Soup with Shrimp

34 g protein · 293 kcal · 15 min

For nausea days

Banana, Ginger, and Skyr Smoothie

21 g protein · 182 kcal · 5 min

For nausea days

Chicken Noodle Soup with Ginger

29 g protein · 250 kcal · 30 min

If nausea doesn’t ease, you vomit, or you have severe stomach pain, call your doctor. Don’t change or skip doses for the holidays without talking to your doctor first.

One of the 60 recipes in the book Bocado – GLP-1

What to Eat When You're Barely Hungry: 60 small-portion recipes, each with its protein per serving and tagged for getting started, nausea, constipation, or maintenance, plus 12 weeks of tracking to bring to your appointments.

See the bookCalculate your protein

FAQ

Can I eat everything at Thanksgiving on Ozempic® or Mounjaro®?

You can taste almost everything in small portions. What usually sits worst is big plates, fried food, rich gravy, and alcohol. Start with the protein and stop when you feel full.

Can I drink alcohol on New Year’s Eve on a GLP-1?

Keep it to a minimum: alcohol can make nausea and reflux worse. Ask your doctor what is reasonable for you.

What should I do if the holiday meal makes me sick?

The next day, eat small, gentle portions, cool or warm, and sip water. If you don’t feel better or you vomit, call your doctor.

General information. It does not replace advice from your doctor or registered dietitian. No doses or medication advice.